Trainings for the month of July of 2021

A healthier and fairer world means that its inhabitants are more confident and healthy people.

"Outdoor Training 2021" -  is a solid and structured response for all those who want to start a new practice in the comfort of their homes and / or maintain their training habits.

Workout 30 July 2021 Circuito de Força

15 - 12 - 10 - 8 reps @ 2:0:2:0 tempo

Bench or Floor press 

Pull ups or DB row

Dips or close stance push ups 

Half kneeling Shoulder press 

DB's Deadlifts

DB's Squats 

Bulgarian squat or lunge

Cossack squats

Go heavy! 

Workout 28 July 2021 TRX

TRX 

  • 3 Rounds for Quality

15 Low Row
15 Chest Press
10 Bicep Curl
10 Tricep Press
Rest 2'

  • 3 Rounds For Quality

15 Crossing Lunges
15 Squats
10 Bulgarian Squats
10 Hip Press
Rest 2'

  • 3 Rounds For Quality

15 Hip Drop
15 Standing Roll Out

  • 3 Rounds For Quality

15 Reverse Crunch
15 Mountain Climber

Workout 23 July 2021 METCON

Condição Metabólica

5 Rondas - Cada ronda para tempo:
400m Run
30 Jump Squat
20 DB Snatch, Alternadamente
10 Burpee over the DB

Pausa 2 minutos entre cada ronda

Workout 21 July 2021 OUTDOOR Session

Usa DB's Pesados

1.
5 Rondas
10 DB Bench Press
10  Bent over arm DB Row

2.
5 Rondas
10 DB Bulgarian split squat
10 Cossack squat

3.
3 Rondas
12  Half-kneeling single arm DB press
10 DB Renegade row
10 Double DB tempo squat @ 4:0:2:0

Workout 19 July 2021 RUA

1. Para Qualidade:

Com um Dumbbell/ Kettlebell
4 Rondas:
4 Windmill
3 OverHead Squat
2 Turkish Get Up

2. 10 Rondas alternadamente entre a) e b) 

Com dois Dumbbells
a) Em 60'' Maior número de Rondas possível:
12 Push Ups
9 Power Clean
6 Front Rack Squats
Pausa 60''
b)  Em 60'' Maior número de Rondas possível:
2 Devil’s press
3 Thruster
4 Front Rack Lunges

Renato Caetano

Graduate Degree in Sport - Physical Education

  • FMH - Faculdade de Motricidade Humana da Universidade de Lisboa
  • Post Graduation in Functional Training
  • Post Graduation in Personal Training
Renato Caetano Photo